Katie

These Air Fryer Parmesan Chicken Tenders are a delicious option that the whole family will love! If you don’t have an air fryer, I’ll list the instructions for oven baking these below. Regardless of which option you choose, you are going to love the flavor of this simple meal that everyone in your family will reach for at dinnertime.

Air Fryer Parmesan Chicken Tenders

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If you are trying to eat healthier, but still want to provide your family with those comfort foods meals, then our Parmesan chicken tenders are going to be a favorite. I use simple techniques to bread these, and then cook them until crisp in our air fryer. We have a smaller VonChef Air Fryer that is perfect for 2-3 servings. It works great and is affordable. However, for larger families, I recommend the larger Air Fryer. You need plenty of space to cook more portions, so a 5.8 quart is better. The most popular I have found is the GoWise 5.8 Quart Air Fryer.

Makes 4 Servings ¼ pound chicken breast per serving - the number of tenders depends on the size you cut them 2 SmartPoints per serving on Weight Watchers FreeStyle, Flex, and Your Way Plans 5 SmartPoints per serving on Weight Watchers Beyond the Scale Plan 7 PointsPlus per serving

Cut boneless skinless chicken breasts into tenders or nuggets. Lightly season with salt and pepper if desired.

Dip chicken into egg, then into flour mixture coating well. Keep one hand for the wet mixture and one for the dry mixture to keep the mess to a minimum.

Place coated chicken into the air fryer basket. Make sure to keep them at least ½ inch apart from each other for maximum airflow.

Spray tops of chicken lightly with non-stick cooking spray.

Cook in air fryer for 18-20 minutes, depending on the thickness of chicken breasts. You may stop and turn half-way through cook time if desired.

OVEN BAKED:

If cooking in the oven, prepare your chicken as described above.

Place on a silicone baking mat or parchment lined baking sheet and bake at 375 degrees for 25-30 minutes, turning halfway through cook time.

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Makes 4 Servings

1/4 pound chicken breast per serving – the number of tenders depends on the size you cut them

2 SmartPoints per serving on Weight Watchers FreeStyle, Flex, and Your Way Plans

5 SmartPoints per serving on Weight Watchers Beyond the Scale Plan

7 PointsPlus per serving

This is a great recipe to serve alongside some roasted vegetables. We have a great ranch dip recipe as well as a wonderful honey mustard dressing that would be perfect to serve alongside these air fryer Parmesan chicken tenders. Since this is a fast meal to prepare, it is a perfect weeknight Weight Watchers recipe idea that everyone will love!

Cauliflower is the latest popular food item to help replace carbohydrates in recipes. Emilee’s Roasted Cauliflower Mac and Cheese Recipe below is inspired by a similar one she saw on the popular website Damn Delicious. A few tweaks made this recipe an even healthier option for those following the Weight Watchers program. Check it out and let us know what you think!

Roasted Cauliflower Mac and Cheese Recipe

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This cauliflower mac and cheese recipe does actually contain pasta, unlike some cauliflower recipes that are being used for lower carb diets. So, while this one is not keto friendly, it is still a healthier option. It has all of the flavors you want in a macaroni and cheese recipe, but tons more fiber and lower carbs. That is a plus in our house any day! Emilee made this for her family and even the kids enjoyed this dish!

We added a twist to the original recipe by roasting our cauliflower first for a depth of flavor. Additionally, instead of a traditional roux, we simply created a cheese sauce in the pan with the pasta. This is fast, easy, and still has a great flavor.

Ingredients for Cauliflower Mac and Cheese Recipe:

8 ounces whole wheat elbow macaroni (uncooked)

3 cups cauliflower florets, cut into bite-sized pieces

1 tablespoon margarine

1 cup fat-free half and half

2 teaspoons Dijon mustard

1 1/2 cup 2% sharp cheddar cheese, shredded

1/2 teaspoon salt

1/2 teaspoon garlic powder

1/4 – 1/2 teaspoon black pepper (to taste)

Chives, for garnish

Nonstick spray

Directions for Cauliflower Mac and Cheese Recipe:

Preheat oven to 400 degrees

Spray or line a baking sheet with a silicone mat and spread cauliflower pieces over in an even layer.

Bake cauliflower for 10-12 minutes at 400 degrees or until beginning to tenderize and turn slightly brown around edges.

Remove from heat and set aside.

While the cauliflower is roasting, cook pasta according to package directions in a large stockpot, rinse, and drain.

Once pasta is finished cooking, return to the stockpot and place on low heat.

Pour in half and half, margarine, mustard, garlic powder, salt, pepper, and cheese. Stir continuously until cheese is melted and the pasta is coated well.

Add roasted cauliflower to pasta mixture and stir well to coat.

Optional: Pour into a pre-sprayed casserole dish and top with breadcrumbs or a bit of cheese and bake for 10 minutes at 400 to brown top.

Spray or line a baking sheet with a silicone mat and spread cauliflower pieces over in an even layer.

Bake cauliflower for 10-12 minutes at 400 degrees or until beginning to tenderize and turn slightly brown around edges.

Remove from heat and set aside.

While the cauliflower is roasting, cook pasta according to package directions in a large stockpot, rinse, and drain.

Once pasta is finished cooking, return to the stockpot and place on low heat.

Pour in half and half, margarine, mustard, garlic powder, salt, pepper, and cheese. Stir continuously until cheese is melted and the pasta is coated well.

Add roasted cauliflower to pasta mixture and stir well to coat.

Optional: Pour into a pre-sprayed casserole dish and top with breadcrumbs or a bit of cheese and bake for 10 minutes at 400 to brown top.

Top with chives before serving

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Makes 8 Servings

1 cup per serving

7 SmartPoints per serving on Weight Watchers Beyond the Scale, FreeStyle, Flex, and Your Way Plans

6 PointsPlus per serving

If you are planning to grill up some chicken or fish this week, then add a side of our delicious Roasted Cauliflower Mac and Cheese recipe to the menu! For only 7 SmartPoints for 1 cup, it is a great addition that includes your veggies alongside a zero point meat like our Broiled Salmon with Dill and Capers recipe. It is also an excellent choice to help get more vegetables into your diet if your kids are picky eaters!

If you have been following me on social media, you know of my recent diabetes diagnosis. These Tips for a Diabetes Care Plan come straight from my own experiences of the last month. While this is a sponsored blog post on behalf of Tai Pei Food, the opinions and thoughts I share below are entirely mine and from my own experience.

Tips for a Diabetes Care Plan

If you are here, then you too, have probably been diagnosed with diabetes or care for someone that has been diagnosed. With a family history of diabetes, it didn’t come as a surprise that I am diabetic now as well, however, I was shocked at how high my numbers were upon diagnosis. Immediately, my physician and I started working together to create a functional diabetes care plan I could follow. Below, are some tips that really have helped me over the last few weeks as I transition.

Be honest about your food intake and blood glucose readings with your doctor.

One of, if not the hardest part of being told you are diabetic, is realizing that some foods just aren’t healthy to eat anymore. Many people try to sneak those candies, cookies, and ice cream into their day and then tell their doctor they aren’t. It is imperative to be honest. Not only about what you are eating, but also about what your glucose readings are showing.

Your glucose readings can fluctuate for many reasons. Yes, your food choices are a big part, but also you have to consider factors like other medications, illness, dehydration, and exercise. Being honest helps your doctor know how to properly treat your diagnosis.

Prepare with foods you enjoy eating that offer balance.

One of the things that have been most important for me to remember is to eat foods that I enjoy that offer the balance my body needs. Many individuals think that starvation diets are the way to go, but this isn’t the case with diabetes. Yes, limiting a lot of extra sugar is important, but you also need to make sure you are eating at regular intervals. Going a long time without food can also create blood glucose triggers that do more harm than good.

While I regularly meal plan for our family, there are days when I need something that is easy and healthy that takes just a few minutes to prepare. Tai Pei Asian entrees are a favorite addition to my freezer. When they approached me to share their brand, I was excited because it is already a brand I enjoy and keep on hand. Tai Pei Asian cuisine entrees are made with clean ingredients. From the flavor-infused rice to the fact that there are no additives or artificial colors, I feel good about including them in my routine. Especially now that balanced meals are a must with my diabetes diagnosis.

With ten delicious entree recipes and multiple appetizers on the Tai Pei Asian cuisine lineup, I know I can always have something healthy and delicious in minutes. My personal favorite is the Chicken with String Beans and rice. It is a great balanced meal, and for added health, I can heat up extra vegetables to mix into it in just a few minutes. You can check the Tai Pei Website to find where they are available near you.

Meal plan for success

If you try to work without a plan, you will fail more often than you succeed. I create a weekly meal plan for our evening meals, then fill in gaps for breakfast and lunch. Some days we have leftovers for lunch, and other days I grab one of these Tai Pei Asian entrees as a fast and filling meal. This helps me stay on track and not go long without some food in my system.

Take your medications as prescribed.

We don’t like taking medications, but sometimes, they really are necessary. Watch your glucose levels regularly (2-4 times per day at first), and let your doctor know if you are having extreme fluctuations. Otherwise, appreciate the fact that your prescriptions are there to help your body create the insulin you need.

Take your diagnosis seriously.

Diabetes Mellitus is a very serious disease. While you may be able to put it into a remission of sorts by getting your daily glucose levels and A1C back to a regular level, you will always have to be watchful. Uncontrolled diabetes creates issues with your kidneys, nerves, and general healing ability of your body. There is potential for amputation, kidney disease, and even increased risk of heart failure. This is not something you can scoff at and ignore. The biggest part of your diabetes care plan is to get serious about the diagnosis and understand that is something you will need to be mindful of for a lifetime.

Make time for movement in your day

Exercise is a big part of overcoming and controlling a diabetes diagnosis. I am known to not enjoy exercise, but I do make time for movement. This can be three 10-minute breaks throughout the day to walk, dance, or do simple strength training in your home. Investing in a treadmill for walks at home is a great idea, but you can also look at joining a gym and or a fitness group and going out 3-4 times a week for an hour of exercise. The important thing is to get in a minimum of 30 minutes of exercise 3-4 times a week.

As you begin dealing with a new diabetes diagnosis, learn the best tips for your diabetes care plan. My tips are just the beginning of what you need to process both this diagnosis and the new life you will live. Using convenience foods that are healthy and delicious like Tai Pei, is just a part of the process to find success and better health.

We absolutely love a good avocado in our house. Thus this Easy Avocado Sauce and Salad Dressing is a favorite option when we are serving up many of our favorite dishes. It works great alongside some grilled chicken, spinach, and tomato in a mason jar salad, or ideally over a homemade burrito bowl instead of cheese. We are sure you’ll love this recipe on your favorite dishes!

Easy Avocado Sauce and Salad Dressing

This post contains affiliate links. I earn a small commision on purchases made via these links.

While we typically use this on a salad, I am often found drizzling over grilled chicken, tofu, or even just over rice and vegetables. Avocado is one of those healthy fats that we all need to enjoy more in our diets. On Weight Watchers, it is best to weigh the avocado using your digital kitchen scale rather than just using a measurement like 1/2 avocado, etc. This is due to the fact that avocado comes in varying sizes, and you want the most accurate value possible.

If you want to build a mason jar salad as shown in the pictures, use our great Grilled Lime Tequila Chicken Breasts as a fun addition that beautifully complements the avocado sauce recipe.

Ingredients for Avocado Sauce and Salad Dressing:

4 ounces ripe avocado

1/2 cup nonfat plain Greek yogurt

1 tablespoon fresh cilantro

1/8 teaspoon garlic

1/8 teaspoon cayenne pepper (omit if you prefer less heat)

1/4-1/2 teaspoon salt – to taste

Directions for Avocado Sauce and Salad Dressing:

Place all ingredients into blender or food processor and pulse until smooth.

Place all ingredients into blender or food processor and pulse until smooth.

Refrigerate until ready to serve.

Serve within 48 hours.

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Makes 4 Servings

2 SmartPoints per Serving on Weight Watchers FreeStyle, Flex, or Your Way Plan

4 SmartPoints per serving on Weight Watchers Beyond the Scale Plan

4 PointsPlus

168 Calories per 2 tablespoons

As you can see, it’s a super easy recipe to make. It is flexible, and delicious when served in a mason jar! We love the combination of two tablespoons of our Avocado Sauce, grilled chicken, cherry tomatoes, and fresh baby spinach. Layer into a jar and save for the next day for lunch. It’s just so delicious!

Serve this with grilled chicken, shrimp, or steak. Poured over a homemade burrito bowl it adds just the cream and flavor you want without all the calories. Make for a fast go-to salad dressing that everyone loves. Making this avocado sauce is something you’ll want to do on a regular basis to share with your friends and family!

There is nothing as easy and delicious as this Mixed Berry Crock Pot Dump Cake on a hot summer day. Served by itself, or with some low calorie whipped cream or ice cream for a special treat. By cooking in the slow cooker, you won’t be heating up the house. You’ll get all the delicious flavor with half the work!

Mixed Berry Crock Pot Dump Cake

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We use a 6-quart slow cooker for most of our recipes, but you can use a smaller one if that is what you have on hand. I have also been in favor of using slow cooker liners for recipes like this. It just makes cleanup so easy!

Our good friend, Emilee, made this for us a few weeks ago. She is always making yummy recipes to share with our readers! This one is also kid-friendly!

Ingredients for Crock Pot Dump Cake:

1 package Pillsbury Sugar-Free Yellow Cake Mix

1 can Sugar-Free Cherry Pie Filling

1 cup blueberries (fresh or frozen)

1/4 cup butter

Directions for Crock Pot Dump Cake:

Spray with non-stick spray, or line your slow cooker

Pour pie filling and blueberries into the slow cooker and stir until mixed well.

Sprinkle cake mix on top of berry mixture.

Drop the butter by teaspoons over cake mix making sure to place evenly (don’t put all in one place)

Pour pie filling and blueberries into the slow cooker and stir until mixed well.

Sprinkle cake mix on top of berry mixture.

Drop the butter by teaspoons over cake mix making sure to place evenly (don't put all in one place)

Place lid on the slow cooker and cook on high heat for 2 hours.

You may wish to lightly stir to mix the cake with berry filling.

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Makes 18 1/2 cup servings

4 SmartPoints per serving on Weight Watchers Beyond the Scale, FreeStyle, Flex, and Your Way Plans

5 PointsPlus per serving

Make our Crock Pot Dump Cake for a delicious and easy dessert this week. You can throw this together in minutes, then forget it until dessert time after dinner! Kids love this because it is yummy and a bit messy looking. Adults love it because it is absolutely delicious! You can easily add in different berries, all fresh, or all frozen. Use whatever you prefer, but enjoy this as a sweet treat.